The Week Ahead 6.12.19

“There is no influence like the influence of habit.” Gilbert Parker



June Progressions:

  • Primary – Power Clean
  • Secondary – Front Squat
  • Skill Focus:  Strongman

Notable Workouts:

  • CF Girl: Cindy – June 17
  • CF Hero: “Harper” – June 29

This Week (check Sugarwod for Details & accuracy!):

  • Mon: 24m AMRAP- Buy-in, Airbike. Then Strict Pull Ups, S2OH, Pistols & Double-Unders.
  • Tue: Strength – Power Clean complex. Metcon: 5 rnds of KB swings & 200m run!
  • Wed: A really cool & unique metcon – Buy In: 16 Bench press, then 15-12-9 burpee over bar & push press, plus 400/500m row!
  • Thu: Strongman skill w/ Sandbags. Metcon: Clean & Jerk and Toes-to-bar
  • Fri: Strength: Front Squat. Metcon: Thrusters & Sumo Deadlift Highpull
  • Sat: Metcon with Muscle Ups, HSPUs & KB swings. Blanco wod available.
  • Sun: Hang Snatch EMOM. Metcon: Burp Plate Jumps, Plate Situps and Double Unders.


  • Fun intra-gym Partner Comp: MM / FF / or MF
  • Scaled workouts too!
  • M50+
  • Workout 1: 12m AMRAP – “You go, I go”
    • 100M Sandbag Carry
    • 12 Pull Ups (15 Jumping Chest-to-Bar)
    • 100M Farmer Carry
  • Details & Registration


Dr. Rhonda Patrick with Matthew Walker, PhD. – Sleep for Enhancing Learning, Creativity, Immunity, and Glymphatic System  – This is a MUST WATCH or LISTEN podcast. I’ve heard Matthew Walker on Joe Rogan – and that was amazing. But this episode is packed full of powerful data on the effect that sleep has on our body and our longterm health. You will become an immediate advocate for later start hours for school for kids (the impact on learning!) and you’ll probably get a little frightened about your own sleep deficit. Please, listen to this one – and get your 7-9 hours of uninterrupted sleep to help lose weight, focus better, avoid alzheimers and possible even cancer.

Ultra Processed Foods May Be Killing You – CNN – The mainstream media is finally starting to talk about what we already know. This article is based upon a 2 year study with 20,000 participants! And the data is frightening. Quick read.